In this comprehensive exploration, we’ll dig into the merits of the leg curl machine, walk you through its effective use, and provide insights that will help you maximize its potential safely and efficiently.

Understanding the Leg Curl Machine

The leg curl machine is designed to target your hamstring muscle group, pulling its weight in strengthening, stabilizing, and supporting your knee and hip movements. It’s often used for isolated strengthening exercises, focusing on building muscle endurance and power without the need for complex balance or coordination.

What is the leg curl machine good for?

Hamstrings are key to the overall strength and balance of the leg musculature. The leg curl machine is especially effective in isolating this muscle group, providing the rigidity necessary to work them without the need for stabilizing muscles to engage. Strong hamstrings are not only crucial for activities like sprinting and jumping, but they also play a significant role in preventing injuries, particularly in the ACL (anterior cruciate ligament).

How do you use a prone leg curl machine?

When mounting the prone leg curl machine, you lay flat on your stomach, with your legs fully extended. Hook your ankles beneath the roller pads provided and, using the lever mechanism, curl your legs up towards your buttocks, keeping your upper body stable throughout the motion. Slowly return to the starting position, controlling the weight as it lowers. It’s important to maintain a smooth, controlled movement to avoid jerking or causing excess strain on the hamstrings or back.

How many leg curls should I do?

The number of leg curls you should do depends on your fitness level, goals, and the weight you are using. A general guideline for beginners is to start with three sets of 12 to 15 repetitions, with a rest period between sets. More advanced gym-goers might aim for heavier weights with fewer reps, such as three sets of 8 to 10 reps. Always listen to your body, and do not push yourself to the point of pain.

Leg Curl Machine Variations

Just like any other equipment at the gym, the leg curl machine comes in different varieties, offering users various options to best suit their needs and capabilities.

Seated Leg Curl Machine

The seated leg curl differs from the prone leg curl as you sit upright during the exercise. This variation primarily targets the semitendinosus, semimembranosus, and biceps femoris, due to the change in position and the engagement of the hip flexors.

Lying Leg Curl Machine

Similar to the prone leg curl, the lying leg curl is typically performed on a bench. This variation engages the hamstrings in the same manner but provides an alternative for those who might not have a dedicated leg curl machine available.

One-legged Leg Curl Machine

Some gyms offer a one-legged leg curl machine, which forces each leg to work independently. This variation not only allows for better symmetry in your leg muscles but also helps to identify and correct any strength imbalances between your legs.

Maximizing Your Leg Curl Machine Training

To ensure you’re reaping the full benefits of the leg curl machine, there are a few things to consider, including:

Adjust the Machine to Fit

Always adjust the leg curl machine to fit your body. The roller pads should rest comfortably on the back of your ankles with your legs fully extended. Gaps or excessive space can lead to incorrect form and potential strain.

Go Slow and Controlled

The key to an effective leg curl isn’t the weight you’re moving, but the control with which you move it. Avoid the temptation to use momentum to power through reps and focus on a slow, controlled motion to feel the burn in your hamstrings.

Don’t Forget Your Breathing

It’s essential to synchronize your breathing with your movement. Exhale as you contract your muscles to curl your legs up, and inhale as you return to the starting position. This technique helps provide oxygen to your muscles, allowing them to work more effectively and efficiently.

Gradually Increase the Resistance

Progressive overload is the principle of gradually increasing the weight or resistance you’re working against. By doing so, you challenge your muscles to handle more weight, which promotes muscle growth and strength development. However, always prioritize good form over heavy weights.

Leg Curl Machine Safety and Best Practices

While the leg curl machine is a fantastic tool for leg day, it’s important to use it sensibly to prevent injury and get the most out of your workouts.

Warm Up

Before heading straight to the leg curl machine, warm up with some light cardio and dynamic stretches to prepare your hamstrings and the surrounding muscle groups for the work ahead.

Use Supportive Footwear

Opt for gym shoes with solid support, especially if you’re lifting heavier weights. The right footwear can enhance your stability and help maintain proper alignment during exercises.

Know When to Stop

Pushing your limits is part of progression, but there’s a difference between discomfort and pain. If you experience sharp or shooting pains while using the leg curl machine, stop exercising immediately and assess the situation. Continuing to exercise through pain is a recipe for injury.

Cool Down and Stretch

Finish your leg day by cooling down with more stretching. Post-exercise stretches help to reduce muscle soreness and maintain flexibility, both of which are crucial for your next workout and overall health.

Unraveling the Leg Curl Machine: Insights and Benefits

Unlocking the Power of Your Hamstrings and Quads

In the realm of fitness, where iron meets sweat, the leg curl machine stands as a silent hero—a piece of equipment that targets the often-neglected muscles of our lower limbs. Let’s delve into this fascinating apparatus, uncovering its secrets and celebrating its impact on leg strength and aesthetics.

1. The Dual Dance: Leg Extension and Leg Curl

The leg curl machine is like a versatile dance partner, capable of two distinct moves: leg extensions and leg curls. Picture this: you’re comfortably seated, your legs snugly nestled against the padded rollers. With a graceful push, you extend your legs, engaging your quadriceps—those powerful front thigh muscles. But wait, there’s more! A simple adjustment, and suddenly, you’re curling your legs, targeting the hamstrings at the back. It’s a symphony of muscle engagement, all from the same seated position.

2. The Strength Curve Saga

Now, let’s talk about the strength curve. Not all leg curl machines are created equal. Some emphasize the bottom range, while others focus on the midrange. The seated leg curl machine leans toward the former, honing in on that initial push-off—the moment your hamstrings ignite. On the flip side, the lying leg curls take center stage during the midrange, ensuring a thorough hamstring workout. So, whether you’re a bottom-range enthusiast or a midrange aficionado, there’s a leg curl machine for you.

3. Quadzilla Dreams: Mind-Muscle Connection

Ever heard of quadzilla? It’s not a mythical creature but rather a term for those with colossal quadriceps. The leg extension component of this machine allows you to forge a deeper connection with your quads. As you extend your legs against resistance, your mind and muscles engage in a tango of growth. The result? Quads that command attention, whether you’re striding down the street or conquering the squat rack.

4. The Pricey Pursuit of Quality

Quality comes at a cost, and leg extension machines are no exception. Our top pick, the Cybex Ion Leg Extension/Curl Machine, epitomizes excellence. Crafted from robust 11-gauge steel, it exudes durability. Adjustable seats and tibia pads accommodate all heights, ensuring a snug fit. Plus, Cybex backs it up with a 10-year structural warranty—a testament to its unwavering commitment to leg day enthusiasts.

5. The Home Gym Heroes

For those curating their home gyms, fret not. We’ve curated a lineup of leg curl machines that won’t break the bank:

• XMark Rotary Leg Curl / Extension XM-7615: Comfort meets functionality. Thick cushions, an adapter sleeve for Olympic plates, and unwavering stability make this our overall winner.
• Body Solid Series II Leg Extension & Leg Curl S2LEC: Commercial-grade and versatile, it transitions seamlessly between leg extensions and curls. Plus, that lifetime warranty? A cherry on top.
• MARCY Utility BENCH SB-350: Budget-friendly, foam-padded, and sleek—perfect for leg curls without emptying your wallet.

Wrapping Up

The leg curl machine is an invaluable ally in your leg day routine. From building strength to preventing injuries, its benefits are numerous. By using it wisely and consistently, you can unlock your leg-day potential and stride towards powerful, resilient, and beautifully defined hamstrings.

Don’t forget, in the realm of fitness, patience and persistence are as vital as proper form. Master the leg curl machine like you would any other skill and witness the transformation that follows. Remember, strong legs are not built in a day, but they’re definitely built with determination, knowledge, and a little help from the leg curl machine. Keep curling, and keep conquering!

The post Unlock Your Leg Day Potential with the Leg Curl Machine appeared first on CrossWOF.

Understanding Plantar Fasciitis and the Importance of Proper Footwear

Plantar Fasciitis, though it sounds intimidating, is a common condition characterized by the inflammation of the plantar fascia. This tough band of tissue spans the bottom of the foot, connecting the heel bone to the toes. If you’ve experienced a sharp, stabbing pain near your heel, especially with your first steps in the morning, chances are you’re dealing with plantar fasciitis.

The Morning Struggle

Why does it hurt the most in the morning? Well, blame it on the overnight rest. As you sleep, your plantar fascia contracts and tightens. When you get up and put weight on your feet, it stretches suddenly, causing discomfort. But here’s the good news: as the day progresses and you move around, the pain tends to ease up. So, don’t lose hope—it gets better!

The Role of Footwear

Now, let’s talk about the unsung heroes: your shoes. Well-fitted and supportive footwear can make a world of difference for those dealing with plantar fasciitis. Here’s what you should look for:

1. Arch Support: Imagine your arches as the bridges of your feet. Good shoes provide proper arch support, distributing your weight evenly and reducing strain on the plantar fascia.
2. Cushioning: Walking and running impact your feet. Cushioned shoes absorb some of that shock, sparing your plantar fascia from unnecessary stress.
3. Firm Heel Counter: The heel counter—the back part of the shoe—should be stable. It prevents excessive twisting and stretching of the plantar fascia.
4. Impact-Absorbing Soles: These are like little shock absorbers for your feet. Look for soles that cushion your steps.
5. Stiff Shank: A stiff shank (the middle part of the sole) provides stability and prevents over-flexing of the foot.

The Podiatrist’s Favourite Picks

To spare your soles, consider these podiatrist-endorsed footwear options tailored to the unique needs of plantar fasciitis patients in New Zealand.

New Balance Fresh Foam 1080v11

The New Balance Fresh Foam series has been a consistent winner for plantar fasciitis sufferers with its cushioning, midsole support, and roomy toe box that accommodates orthotic devices. The Fresh Foam 1080v11 is a standout choice, providing a plush, yet responsive ride, perfect for daily wear. New Balance’s dedication to innovation also means that each iteration of their Fresh Foam lineup offers slight modifications, always pushing the boundaries of comfort and support.

Hoka One One Bondi 7

Hoka One One’s maximalist approach to cushioning has won the hearts, and soles, of many with plantar fasciitis. The Bondi 7, in particular, is a model praised for its extra-wide fit and high-profile midsole that helps reduce the pressure on the arch and heel. Its rocker geometry promotes a smooth and even stride, reducing the strain on the plantar fascia with every step.

Vionic Walker

The Vionic Walker is a classic, delivering excellent arch support and a stabilizing heel cup. Developed by a renowned podiatrist, the Walker features a biomechanical footbed with a deep heel cup that realigns your stride. This model, available in a range of sizes and widths, is ideal for active individuals who require robust support in their day-to-day activities.

Adaptability and Style in the Kiwi Context

While the primary focus is on functionality, style and adaptability play pivotal roles, especially in a place like New Zealand, where the weather can be as unpredictable as one’s foot comfort needs.

Keen Targhee Vent

The Targhee Vent by Keen is more than just a shoe for your morning hike. Its breathable membrane and sturdy, yet flexible construction make it an all-rounder that transitions easily from mountain trails to urban pavements. The style comes with a supportive, contoured insole and a roomy toe box, ensuring ample room for foot movement while keeping a casual, laid-back look.

Merrell Encore Bypass

The Encore Bypass by Merrell is a slip-on style that’s both casual and doctor-recommended. Its air cushion in the heel helps alleviate pressure on the plantar fascia while the grippy sole offers stability. The closed-back design gives added support, making it an excellent choice for the office or casual weekend wear.

Ecco Biom 2.0

Ecco’s Biom 2.0 series strikes the perfect balance between form and function. Its direct-inject PU midsole provides a harmonious blend of support and cushioning, while the anatomical last shape enables the shoe to fit more natural motion patterns. The Biom’s water-resistant capabilities and versatile design make it a go-to option for Kiwis who need adaptable and supportive footwear.

The Right Fit for a Cozy Stride

With a clear understanding of the qualities you need in your shoes, the next step is to ensure that the shoes fit like a glove, or rather, like a sturdy support for your soles.

Sizing and Trying On

When trying on shoes, do so in the afternoon or evening when your feet are at their largest. Ensure there’s a thumb’s width between your longest toe and the front of the shoe and that the entire foot feels supported without any pressure points or slippage.

Comfort Over Aesthetics

While the allure of stylish shoes is undeniable, prioritizing comfort over aesthetics is key. A well-fitted shoe that incorporates the features necessary to alleviate plantar fasciitis symptoms will do more for your style in the long run than a shoe that only looks good.

Breaking Them In

Even the best shoes need time to adjust to your unique gait and bio-mechanics. Slowly introduce your new pair into your daily rotation, allowing your foot and the shoe to find a comfortable stride together.

Beyond the Shoe: A Comprehensive Approach to Foot Health in NZ

Pairing the right shoes with other measures can significantly improve the management of plantar fasciitis in your life.

Custom Orthotics

In some cases, custom orthotic inserts prescribed by a podiatrist can maximize the effectiveness of your shoes. These inserts are tailored to support your specific foot shape and issue, enhancing the fit and function of your footwear.

Physical Therapy

A physical therapist can guide you through exercises to strengthen the lower leg muscles and the plantar fascia, as well as stretches to improve flexibility and reduce pain.

Avoiding Barefoot Surfaces

Minimizing time spent on hard surfaces without support, like barefoot at home, can reduce the strain on your feet. Supportive slippers and shoes play a crucial role in this.

With the right shoes and a holistic approach to your foot health, you can step into every day with ease and assurance, free from the aches and limitations of plantar fasciitis. Take your time, do your research, and invest in the future of your feet — they carry you through life, after all.

Shoes for Plantar Fasciitis in New Zealand: Comfort Meets Style

Plantar fasciitis, a common foot ailment, can turn every step into a painful ordeal. But fear not! In the picturesque landscapes of New Zealand, where adventure beckons at every corner, finding the right shoes to soothe your aching feet is essential. Let’s delve into the fascinating world of plantar fasciitis footwear and uncover five intriguing insights:

1. The Foot Tissue Connection: Plantar fasciitis stems from inflammation of the plantar fascia, a ligament that runs from the heel bone to the base of each toe. When this tissue becomes inflamed, it leads to the hallmark heel pain. So, what’s the secret? Orthopedic shoes or orthotic inserts are your allies. They naturally realign the foot, providing much-needed relief.
2. Vionic Sandals: A Game-Changer: Picture this: stylish sandals that not only elevate your fashion quotient but also alleviate heel pain. A groundbreaking study reveals that Vionic sandals effectively combat plantar fasciitis when worn consistently throughout the day. These aren’t your run-of-the-mill flip-flops; they’re foot saviors!
3. Stretching for Resilience: Keep those calf muscles limber! Regular stretching reduces strain on the plantar fascia. Stand on the edge of a step, knees slightly bent, and feel the tension melt away. Repeat this calf stretch whenever tightness creeps in.
4. Marble Magic: Imagine having a tiny marble under the ball of your foot. Now, squeeze your foot as if you’re picking up that marble. This exercise targets the muscles under the metatarsals, strengthening the foot’s arch. Who knew marbles could be therapeutic?
5. Slow and Steady Wins the Race: Whether you’re a runner or a newbie to walking, heed this advice: gradual progression. Increase your mileage by a maximum of 10% weekly. Your feet will thank you. And don’t forget the ice and rest—roll a frozen water bottle under your arch for soothing relief.

The post Step with Comfort: The Best Shoes for Plantar Fasciitis in New Zealand appeared first on CrossWOF.

The Rationale of Gym Age Restrictions

The gym is a space where ambition meets exertion—where the formidable hurdles of health goals are either confronted or avoided. Gym owners, understanding this dynamic, impose age restrictions not out of capriciousness but out of a diligent concern for safety and legal liability. The rationale is clear: weights and machines, while virtues for one body, can turn into vices for another, less experienced one.

Young bodies are still in the developmental stage, where bones, tendons, and ligaments may not be fully formed to withstand the rigors of heavy exercise or pressure lifting. Injuries in young athletes are more pronounced and considerably fragile, even if they appear otherwise. Therefore, regulations set to ensure that gym-goers have reached a stage of physical maturity are the first steps in mitigating these risks.

The Legal Gym Landscape

The age at which children can attend the gym is a mixed bag legally. In the United States, for example, it is not uncommon for children as young as 12 to have full access, while in other countries, there are stricter age barriers, sometimes requiring individuals to be 16 or 18 before they can step onto the gym floor. The divergence in these legal standings reflects various cultural and legal considerations.

Notably, local authorities or gym chains often set these age limits. They are crafted after considerable thought, sometimes with the input of medical professionals to ensure the best interests of children, and avoid accidents and potential lawsuits. However, once the legal threshold is crossed, the benefits of exercise significantly outweigh the risks, and the gym presents an excellent opportunity for young people to enjoy the advantages of a healthy lifestyle.

Wrestling with Ethics and Responsibility

The issue of children in the gym is more than a legal one; it’s a matter of ethical responsibility. Professionals within the fitness industry, including personal trainers and gym staff, must weigh the desire to encourage fitness in the young against the potential risks associated with premature or unsupervised training.

Parental guidance, in this context, is indispensable. The gym experience for a minor should not be one where they are left to their own devices, but rather a stepping stone that embodies an informed, mutual instructional process of exercise, nutrition, and general physical health. Encouragement and example-setting from parents can lead to independent, disciplined exercise regimens—be it in the gym, or in safer, more age-appropriate settings such as youth sports or home workouts.

Initiatives to Nurture Healthy Junior Gym-Goers

The growing understanding of the importance of physical activity for children has paved the way for numerous initiatives aimed at fostering their involvement in healthy practices. Some gyms offer specific programs or classes for youths, often led by trained professionals who understand the balance between toughening training and cautious conditioning.

These programs, while physically beneficial, also cultivate a healthy mindset towards personal health, dispelling the notion that physical fitness is solely an adult concern. They lay the groundwork for lifelong fitness habits and can be the catalyst for self-assured, health-conscious individuals entering adulthood.

Unlocking Fitness: Navigating Gym Age Policies

1. Start Early, Sweat Smart:
   • Age 12–16 is the sweet spot for gym entry. However, this threshold dances to its own tune across locations. State laws and gym regulations choreograph this delicate ballet, so tread lightly.
   • Parental Permission: Before donning those workout sneakers, kids need a parental nod. It’s like a backstage pass to the fitness concert.
   • Supervision Alert: Some gyms play chaperone—children under 18 might need a watchful eye while flexing those biceps.
2. YMCA: Where Family Meets Fitness:
   • The YMCA is the family-friendly haven for budding gym enthusiasts.
   • Age 7 (with supervision): Your little one can groove alongside you in the fitness center.
   • Age 10 (solo): After a fitness orientation, they can solo-jam on the equipment.
3. 24-Hour Fitness: The Tween Zone:
   • Age 12: The magic number here. With parental consent, tweens can join the fitness fiesta.
   • No Under-12s: Sorry, kiddos, the treadmill isn’t your playground. But fear not—Kids’ Club babysitting awaits!
4. Life Time Fitness: The Age of Independence:
   • Age 12 (sans supervision): Life Time Fitness opens its doors wide. Equipment, classes, and amenities—all yours!
   • Membership Key: As long as you’re part of the club, the gym’s your oyster.
5. Safety First, Gains Second:
   • Individual Health Matters: Age isn’t the sole compass. Health status and growth patterns steer the ship.
   • Pre-Teens and Weights: Under strict supervision, pre-teens can dabble in weight training. Safety harness engaged!

Conclusion: Weights of Experience and Years

When it comes to kids and the gym, the conundrum of age is truly about determining readiness. It’s not a binary answer but one that lies on a spectrum of physical preparedness and mental maturity, a delicate tapestry of legalities and ethical considerations. The gym, a haven for the pursuit of endurance and strength, must align with the needs and vulnerabilities of our younger generation.

Conversations about the age requirement at the gym should, therefore, not only revolve around when one can legally step through those doors, but also how and under what circumstances. It’s a shared responsibility, one that involves parents, the fitness industry, and, when old enough, the aspiring gym enthusiast.

The answer, then, may lie in the creation and support of dedicated youth fitness programs, early education on the merits of fitness, and a slow integration into the gym environment under watchful eyes. In the collective effort to nurture responsible and healthy individuals, kids will eventually pick up their fair share of weights, not just at the gym, but in life.

The post How Old Do You Have to Be to Go to the Gym? appeared first on CrossWOF.

The Appeal of Second-Hand Gym Equipment

Affordability Meets Quality

New Zealand’s secondary market for gym equipment provides a comprehensive selection of exercise tools at considerably reduced prices compared to their new equivalents. Whether one is constructing a home gym or seeking to diversify one’s exercise regimen, selecting pre-owned equipment furnishes individuals with a variety of apparatuses that might have been unattainable previously due to their original retail cost.

Cleaner & Greener Workouts

Re-using gym equipment is a small but impactful step towards a more sustainable fitness regimen. By preventing the manufacturing of additional exercise machines, second-hand buyers in NZ are contributing to reducing the carbon footprint associated with the production and transportation of gym equipment.

Unearthing Fitness Gems

Second-hand shopping is a unique adventure where you might stumble upon vintage or rarely found pieces that suit your requirements perfectly. This not only adds a personal touch to your fitness space but often introduces a level of craftsmanship that modern, mass-produced items might lack.

Considerations When Buying Second-Hand

Evaluating Condition and Usage

When hunting for used gym equipment, always scrutinize its condition. Visible wear and tear can be tell-tale signs of the machine’s lifespan. Additionally, make sure to ask the seller about the item’s usage, checking for any faults or issues that may affect performance and safety.

The Importance of Testing

Unlike shopping for brand new machines, testing is a crucial stage when looking for second-hand fitness gear. Always try out the equipment before making a purchase to ensure that it operates smoothly and meets your expectations in terms of functionality and comfort.

Space and Compatibility

Before you’re dazzled by the array of second-hand gym equipment, consider the space you have available and the specific needs of your fitness routine. Be sure that the machines or tools you purchase will fit comfortably in your designated workout area and that they will contribute to your health goals effectively.

Where to Find Second-Hand Gym Equipment in NZ

Online Marketplaces

Platforms like TradeMe and Facebook Marketplace are go-to destinations for finding the perfect piece of used gym equipment. The convenience of online shopping allows for a broader selection and the ability to compare prices and condition with ease.

Local Thrift Stores

Thrift and second-hand stores often surprise with unique and often underrated finds. Branch out from typical gym settings and keep an eye out for equipment that may be repurposed for a stellar workout.

Community Noticeboards and Forums

Sometimes, the best deals are found in your local community. Check noticeboards at gyms, community centers, and local forums for fellow fitness enthusiasts looking to sell or give away their used items.

Bringing Home Your Second-Hand Gym Treasure

Transport and Assembly

Once you’ve secured your equipment, ensure you have a safe means to transport it home. Many sellers may offer delivery options for a fee. Assembling larger machines can be tricky, so be prepared with the right tools and perhaps a helping hand.

Maintenance and Safety

A new-to-you gym machine might benefit from a tune-up once it’s in your care. A maintenance check can help you identify and address any issues, ensuring it operates safely and extends its lifespan.

Accessorize to Optimize

Consider the additional accessories that might enhance your workout experience. Whether it’s new grips for a second-hand weight set or a monitor for an old treadmill, the right additions can make your equipment feel brand new.

Revitalize Your Workout: Exploring the World of Second-Hand Gym Gear in NZ

1. Sustainable Fitness: Second-hand gym equipment offers an eco-friendly alternative. By repurposing pre-owned gear, fitness enthusiasts contribute to reducing waste and minimizing their environmental footprint.
2. Cost-Effective Solutions: Purchasing second-hand equipment allows budget-conscious individuals to access high-quality gear without breaking the bank. Whether it’s a treadmill, weight bench, or elliptical trainer, savvy shoppers can find excellent deals.
3. Variety and Rarity: The second-hand market surprises with its diverse selection. From classic dumbbells to specialized machines, you’ll stumble upon hidden gems that might not be available in mainstream retail stores.
4. Tested Durability: Unlike brand-new equipment, second-hand pieces have stood the test of time. Their durability speaks volumes—these machines have powered countless workouts and are ready for more.
5. Community Connection: Buying second-hand fosters a sense of community. Imagine the stories behind each elliptical or rowing machine—the sweat, determination, and personal victories. It’s like inheriting a piece of someone else’s fitness journey.

The Thriving Marketplace of Fitness Reforestation

The emergence of the second-hand gym equipment market in New Zealand reflects a significant shift towards sustainable living among consumers. This trend highlights the dual benefits of cost savings and positive environmental impact through the repurposing and reuse of fitness gear. While new gym equipment may have its appeal, the advantages of opting for second-hand items are considerable. Such choices not only facilitate broader access to fitness opportunities for a wider range of individuals but also contribute to environmental sustainability by reducing waste.

Adopting second-hand gym equipment into one’s fitness regimen represents a practical and efficient approach to enhancing physical fitness while supporting the principles of sustainability. This strategy not only aids individuals in achieving their fitness objectives in a cost-effective manner but also embodies the sustainable ethos that one person’s discard may serve as a valuable resource for another, fostering a healthier lifestyle. The second-hand market caters to diverse interests, from those seeking affordability and environmental consideration to collectors of vintage items, offering a sustainable path to physical wellness for all.

The post Finding Your Fitness: Second-Hand Gym Equipment in New Zealand appeared first on CrossWOF.

Since athletes spend almost all their free time training, it is obvious that they spend much more energy than those who do not play sports. Therefore, it is very important to make the right balanced diet, which would not only keep the body in a healthy state, but also warn against possible injuries, etc. Each sport has significant differences and its individual characteristics, so you should choose the diet carefully, based on the needs of the athlete of a particular sport. But what unites all – the necessary daily calorie allowance, calculated taking into account the load.

Protein in sports nutrition

Proteins are a very important part of the diet, they act as a building material for tissues in the human body, as well as saturate tissues with oxygen and nutrients, participate in many processes.

The products most rich in protein are:

milk, kefir, cottage cheese, yogurts;

• oatmeal, rice;
• eggs;
• fish;
• rabbit meat and poultry.

Fats in an athlete’s diet

Fats are very important for the body, as they are involved in many structural and energetic processes. Fats are usually divided into saturated and unsaturated. In a proper diet, it is necessary to consume healthy unsaturated fats, while saturated fats should be avoided completely, as their consumption leads to obesity.

Products containing unsaturated fats:

• olive and sunflower oil;
• fish and seafood;
• nuts.

Foods that contain saturated fats (should be eliminated):

• Fast food;
• margarine;
• coconut oil;
• chocolate, etc.

Carbohydrates in the sports menu

Energy processes in the human body mainly depend on carbohydrates. To maintain proper nutrition, athletes need to eliminate simple carbohydrates, and consume complex carbohydrates.

Examples of complex carbohydrates needed on the menu:

• Fruits, berries, vegetables;
• legumes and grains;
• black bread;
• nuts.

Simple carbohydrates to avoid:

• sugar; candy;
• baked goods;
• carbonated water;
• sweet drinks and juices.

Water regimen of the athlete

Maintaining water balance is important for everyone, whether an athlete or not. However, for a professional athlete with a lot of physical activity to replenish the amount of water in the body is necessary times faster. On average, you should drink 1.5-2 liters. Water in the body maintains temperature balance, distributes nutrients and removes toxins. We recommend keeping a bottle of water in a prominent place to always be able to restore the percentage of fluid in the body in time.

We realize that in today’s reality, where training is combined with other personal activities, it is extremely difficult and tedious to keep track of nutrition. That’s why we recommend ordering a nutrition program to eat right and stay focused on what you love to do.

The post Nutrition Specifics Depending on Training Goals appeared first on CrossWOF.

1. Warm up before interval training

Before training, you should warm up by jogging at an easy pace for 15-20 minutes and do some stretching. You can also perform a set of special running exercises to prepare your muscles for fast running.

You can prepare your body for interval training with the help of pre-training complexes.

2. Tailor your workout to your lap length

If you do interval training in a stadium or arena, try to adapt it to the lap length. The standard length of the first track in such sports facilities is 200 or 400 meters. You will be more comfortable if the intervals are multiples of these values.

3. Set up your workout on your sports gadget in advance

If your interval training takes place outside the stadium or if you’re doing timed intervals, you can create a workout in advance and upload it to your watch. Most sports watches have this feature. This will make it easier to track your intervals and help you monitor your pace and HR.

4. The first intervals should not be too fast

The desire to push yourself, to run as hard as you can, can play tricks on you if you use this tactic from the start.

The goal of the first intervals is to warm up, get the blood flowing through your muscles, and feel the condition of your legs and your entire body. If you start smoothly, you will be in a relatively fresh state by the middle and end of the workout.

Interval training will be beneficial if all intervals are about the same or if the final intervals are slightly faster than the first. This will indicate that you have properly distributed your strength for the entire workout.

Therefore, choose a pace at which you can complete all intervals.

5. If you feel unwell, stop training

It happens that for some reason the body is not ready to accept the proposed load. Stress, lack of sleep, working out on an empty stomach, malaise or feeling unwell can make you feel uncomfortable during your workout.

If at any point you realize that you feel dizzy, “your legs won’t run” and your workout is not enjoyable, the best solution is to stop it early.

It’s important to remember that interval training is intense work, so your body needs to be ready for the strain. Postpone this workout, go jogging or do a warm-up. And come back to intervals next time.

6. Don’t do interval training more than twice a week

Before interval training, as well as after it, you should have a rest day or a light recovery run. The optimal number of intervals per week is 1-2 workouts.

On the days of the week it can be different combinations: Tuesday and Thursday, Wednesday and Saturday, etc. The main thing is to remember to rest.

The post How to Perform Interval Training Properly and Effectively appeared first on CrossWOF.

Amount of rest between approaches

A short to medium rest between approaches (30 seconds to 2 minutes) can cause significant metabolic stress.

Number of approaches per exercise

According to scientists, performing 3 to 4 approaches gives the most effective mechanical stress for all muscles involved.

Speed of movement

Scientists recommend performing the maximal effort movement faster – 1-2 seconds (e.g. lifting a barbell) and the eccentric phase of the exercise (e.g. lowering a barbell) longer (2-6 seconds). The slower execution of the eccentric phase is necessary to ensure adequate mechanical tension – it is this “lighter” phase of the movement that is most important for muscle growth. “From a hypertrophy perspective, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise is associated with a greater increase in protein synthesis” (Schoenfeld, 2010).

Free weights or exercise machines

Scientist Schoenfeld states that each type of weights plays a different role in optimal muscle growth, “Free weights, which involve a large number of muscles, help increase muscle density, while the stabilization provided by exercise machines allows for more loading of individual muscles.”

Preparation before serious training

High metabolic and mechanical muscle growth training can cause serious muscle damage and is recommended for people with at least one year of experience.

It is necessary to start with a dynamic warm-up, load the cortical muscles (abs, stabilizer muscles and others) to prepare the muscle tissue for the stress of high-volume training.

Exercise order

It is preferable to start training with complex movements with free weights to involve the maximum number of muscles (e.g. squats with a barbell, deadlifts are better to do at the beginning of training), and in the course of training gradually move on to machines that affect individual muscles.

The last exercise

The last exercise in each training session should be performed in a weight-reducing machine: after all the repetitions of the approach to failure, the weight is reduced and with it you should also do the maximum possible number of repetitions to failure.

Weight reduction approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, so they should be performed at the end of the exercise.

Overloading

It is important to dose the load that is right for you, because “overloading” can be just as harmful to muscle growth as “underloading”. For example, in the scientist-recommended program for muscle growth, cardio is limited. According to Schoenfeld, “too much energy expenditure can reduce muscle growth.”

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People need physical activity for various reasons, of which a few main ones stand out. Muscle strengthening. Regular exercise allows you to make your muscles more robust and optimize energy expenditure. In addition, certain types of exercise can increase muscle volume and strength.

Weight control. Physical activity helps to get rid of excess weight by expending additional calories obtained from food.

Cardiovascular training. The heart is also a muscle. Regular properly dosed loads help to make it more enduring, and the walls of blood vessels – more elastic. Development of motor skills. Specially selected exercises improve flexibility, sense of balance or make it easier to master sports equipment.

A way to combat stress. Psychologists claim that physical activity can relieve a person from increased anxiety and depression. Movement can reduce levels of the stress hormone cortisol and increase levels of the pleasure hormone endorphin.

Entertainment. Movement brings a lot of joy. Rollerblading, orienteering, swimming in the river and horseback riding are also sets of exercises that train the muscular and cardiovascular systems.

Competition. Many people need to constantly be in competition with someone and strive to win.

Motor activity is the best way to fulfill this need: you can take up wrestling, join a basketball team, or train for a marathon race.

A way to socialize. There are enough types of exercises that it is more interesting to do together with other people: in aerobics or water aerobics courses, in yoga classes or in team sports.

Benefits of exercise Better heart. Physically active people have a lower risk of developing cardiovascular disease, stroke, type 2 diabetes and many types of cancer – all those diseases that arise, among others, because of excess weight, which regular caloric intake through movement helps to control.

Fewer injuries in older age. Staying physically active throughout your life reduces the likelihood of serious injury in old age by maintaining agility and balance, and keeps your mind clear because brain activity is stimulated by movement.

Preparedness for childbirth. Physical activity during pregnancy allows you to prepare the mother’s body for childbirth, to avoid disorders in the development of the baby during the intrauterine period and complications during and after childbirth.

Happiness in personal life. Regular physical exercise stimulates the production of sex hormones, thereby improving sex life in both men and women. In addition, they increase mood, and if done together with a partner – increases the level of trust in the couple. Healthy appetite. Even moderate physical activity reduces levels of the appetite-boosting hormone ghrelin. This allows you to better control the amount you eat.

Replacing bad habits. Movement can reduce cravings for cigarettes in people who are trying to quit smoking: physical activity distracts you during withdrawal and allows you to get a dose of pleasure hormones that nicotine used to supply.

Physical activity makes the body healthier and more resilient, which allows you to live longer. Therefore, it is necessary to move!

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